8 Week Barbell and Resistance Band Muscle Building Workout
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Split |
| Training Level | Beginner |
| Program Duration | 6 weeks |
| Days Per Week | 3 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Barbell and Resistance Bands |
| Target Gender | Male & Female |
| Recommended Supps | Protein Powder, Creatine, Multivitamin |
| Workout PDF | Download Workout |
Workout Description
You don't need fancy gym equipment to have a great workout. Grab a barbell and some resistance bands and try out this 6-week muscle building at-home workout.
Adding bands to barbell exercises provides a unique resistance curve that makes the movement more challenging as you progress through the range of motion. This can help build muscle more effectively.
A Few Key Points
It is important to focus on maintaining proper form and control throughout each exercise. Using a slower tempo, especially during the eccentric phase of the lift, can enhance muscle activation and growth.
Progressive overload is key. Gradually increase the weight and resistance of the bands to continue making progress.
Band and Barbell Workout Exercises
This workout is divided into a 3-day split, focusing on push, pull, and legs/abs. Each workout includes a combination of barbell and resistance band exercises. Make sure to warm up properly before starting each session and cool down afterwards.
Here's a quick overview of the exercises for each day:
Push Day Exercises
- Band Assisted Push-Ups
- Barbell Bench Press
- Band Tricep Extension
- Barbell Overhead Press
- Band Lateral Raise
Pull Day Exercises
- Band Assisted Pull-Ups
- Barbell Row
- Band Bicep Curl
- Barbell Deadlift
- Band Face Pull
Legs and Abs Exercises
- Barbell Squat
- Band Leg Curl
- Barbell Lunge
- Band Side Leg Raise
- Barbell Calf Raise
- Band Crunch
Workout Routine
Day 1: Push Day
| Exercise | Sets | Reps |
|---|---|---|
| Band Assisted Push-Ups | 3 | 12 |
| Barbell Bench Press | 4 | 10 |
| Band Tricep Extension | 3 | 15 |
| Barbell Overhead Press | 3 | 10 |
| Band Lateral Raise | 3 | 12 |
Day 2: Pull Day
| Exercise | Sets | Reps |
|---|---|---|
| Band Assisted Pull-Ups | 3 | 10 |
| Barbell Row | 4 | 12 |
| Band Bicep Curl | 3 | 15 |
| Barbell Deadlift | 3 | 10 |
| Band Face Pull | 3 | 15 |
Day 3: Legs & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 10 |
| Band Leg Curl | 3 | 15 |
| Barbell Lunge | 3 | 12 |
| Band Side Leg Raise | 3 | 15 |
| Barbell Calf Raise | 3 | 15 |
| Band Crunch | 3 | 20 |
Day 4: Legs & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 10 |
| Band Leg Curl | 3 | 15 |
| Barbell Lunge | 3 | 12 |
| Band Side Leg Raise | 3 | 15 |
| Barbell Calf Raise | 3 | 15 |
| Band Crunch | 3 | 20 |
Keep Making Progress
Always strive to improve by increasing the resistance of the bands, adding weight to the barbell, or performing more reps with proper form. Keep track of your progress to stay motivated and ensure continuous improvement.
Final Thoughts
This band and barbell workout is a great way to build muscle at home without needing a lot of equipment. Stay consistent, focus on form, and gradually increase the difficulty to see the best results. If you have any questions or need further assistance, feel free to leave a comment below.